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Cardiovascular Solutions: Exercise - Coggle Diagram
Cardiovascular Solutions: Exercise
Tabata et al. (1996)
Very famous study which saw the birth of now moderately established 'Tabata Training'.
Six weeks of moderate intensity aerobic training resulted in an increase in V02 Max of 5ml/kg/min but no increase in aerobic capacity.
Six weeks of HIIT with Tabata Protocol resulted in an increase in V02 Max of 7ml/kg/min and a 28% increase in aerobic capacity.
Tabata training is sometimes offered at gyms and could provide time efficient and effective exercise method.
Positives
Provides much quicker adaptations than other forms of training and can reduce the risk of CVD.
Time efficient, can last as little as eight minutes.
Negatives
Requires very high motivation.
Unlikely to be suitable for those at high risk of developing CVD.
Can be unpleasant and painful.
Foster, Farland, Guidotti et al. (2015)
'To expect non-athletes to find this type of training enjoyable is probably unreasonable'
'Tabata type protocols are so physically challenging that they are unlikely to be perceived as pleasant'
Japanese Influence?
Kondo et al. (2011)
Japanese people are 'health concious and regular health check ups are the norm'.
McCurry 2019 (Guardian Online)
Rajio taiso is a very popular workout broadcast on the radio in Japan.
Allows for mass participation in exercise across a broad range of sectors.
'Studies show that people who exercise this way for just a few minutes a day have improved bone density, reduced risk of suffering a stroke or heart attack and are generally in better physical shape than other people their age who don't exercise' Yasuo Fukushi, secetary general of Japan Rajio Taiso Federation.
Sisson 2014 (Online)
Provided information on rajio taiso.
'A short circuit of dynamic stretches, joint mobility drills and bodyweight exercises in time to broadcasted piano music'
'Fosters a culture of physical activity'
Much better than nothing.
Uses dynamic stretching.
Low evidence base so far.
The PURE Study: Lear,Hu,Rangajaran et al. (2017)
Meeting Physical Activity Guidelines (WHO) leads to a 20% decrease in major CVD risk.
'Participating in physical activity represents a low cost approach to CVD prevention'
Increasing physical activity leads to significantly reduced CVD risk up to 750 mins/week at moderate intensity, after which more modest benefits beyond this level
Meeting minimal physical activity guidelines, like walking for 30 minutes most days per week, still provides substantial benefit